If you want to remove fat from your back, you need not torture yourself with hunger and drink diet pills. In most cases, it is enough to adjust the diet in favour of proteins and complex carbohydrates and add more physical activity, such as daily walks in the park, group fitness classes, or ellipsoid cardio. Spirit trainers tell you more about ways to get rid of excess fat on your back, effective exercises to strengthen muscles and cosmetic procedures. Fitness.
Every woman wants a beautifully toned figure, but what if there is fat on her back and ugly folds form? How to remove them: go on a diet, find a special exercise, or in this case, only a doctor will help? We offer you to take a closer look at this issue together with the Spirit fitness club trainers. Fitness.
CAUSES OF BACK FAT
Before choosing a way to eliminate excess fat, you must understand why it appears in principle. There are 4 main factors: malnutrition, sedentary lifestyle, prolonged stress or endocrine system disruption.
Excess calories in the diet
If we get more calories from food than we burn, subcutaneous fat accumulates in problem areas. It is enough to normalize nutrition and choose a type of physical activity that is comfortable for you so that the body stops storing excess on your back.
With physical inactivity (a sedentary lifestyle), the muscle corset is weakened, and the muscles can no longer support the spine in a stable position. The body accumulates fat deposits to stabilize the spinal column to avoid injury. To cope with this cause of fat will help exercises to strengthen the back muscles and improve posture.
When stressed for a long time, the adrenal glands produce cortisol, the stress hormone. It is responsible for metabolism and participates in splitting fats and releasing energy. With excessive production of cortisol, fat accumulates, and muscles, on the contrary, are destroyed. That is why athletes who want to increase muscle mass are advised to control the level of this hormone and minimize the number of stressful situations.
Excess fat on the back can appear in violation of the adrenal glands, thyroid gland and other medical pathologies. This cause can be dealt with only with the help of a specialized medical specialist.
WHICH WAY TO GET RID OF EXCESS FAT TO CHOOSE
It all depends on the cause of the appearance, the place of localization and the time you need to remove fat. If you need to do everything quickly, there are medical procedures: liposuction, lipolytic mesotherapy and others. If you want to do it safely for health and with the longest possible preservation of the effect, after consulting a doctor, adjust the diet and add physical activity. Let’s take a closer look at this method.
HOW TO LOSE WEIGHT IN THE BACK
It will not work to remove fat locally (if you do not decide to radically get rid of it with the help of an operation); it gradually disappears from the whole body. If you want to lose weight and get a beautiful relief back without fat folds, eat with a calorie deficit, and include cardio loads with work in the fat-burning zone and strength exercises in your training program to increase muscle tone and improve muscle tone posture and form a beautiful relief. Also, without contraindications, we recommend adding a massage to activate the process of splitting fats and removing swelling.
As we have said, you need to consume fewer calories to get rid of excess fatty tissue. To do this, calculate the basic calorie content using the Mifflin-St. Jeor formula and subtract 20% from it. This does not mean that you have to go on a strict diet, but to maintain a balance of BJU, you will need to remove some of the usual carbohydrate dishes from your diet and add more protein.
After calculating the calorie content using the formula, compare it with your diet. With a large difference, it is impossible to sharply reduce the calorie content. For example, if your average daily diet is 3000 kcal, and the formula shows that you need to reduce it to 2000 kcal, go to this figure gradually, reducing every 14 days by 20%. In the first two weeks, your norm will be 2400 kcal, and only then – 2000 kcal.
WHAT SPORTS SUPPLEMENTS WILL HELP YOU LOSE WEIGHT
We do not recommend using thermo speed sports supplements without supervision, as, for example, fat burners can harm the central nervous system. Better control the amount of protein (you can use protein). On the one hand, it will provide a feeling of satiety, so you don’t want to snack on fast carbohydrates; on the other hand, it will help increase muscle volume, and the more muscle mass, the higher the calorie consumption even when performing household activities (from washing dishes to going to the store).
COSMETIC PROCEDURES TO REDUCE BACK FAT
Massage. It activates metabolic processes in the body, accelerates the lymph flow, promotes the removal of excess intercellular fluid, etc.
Wraps. Like massage, they accelerate metabolic processes, stimulate blood circulation, and help reduce swelling.
Lipolytic mesotherapy. Provides a local reduction in the volume of adipose tissue due to the introduction of a fat-splitting meso-cocktail under the skin.
Myofascial release (MFR). Self-massage using a massage roll improves lymph flow, reduces swelling, and speeds up metabolism. MFR also helps to improve posture, increase flexibility, and reduce pain and spasms.
If you want to remove fat from your back, determine the cause of its appearance and select the best method for getting rid of it. With malnutrition, a sedentary lifestyle, and stress, you should use an integrated approach: adjust the diet and add regular fitness training. So you can ensure the safe burning of excess fat, increase muscle tone, and improve posture and the appearance of the back.